Five tips on how you can maintain recovery during the pandemic
The coronavirus pandemic has been a challenging time for all of us, but particularly those in recovery. Feelings of loneliness, anxiety, and boredom can lead to a relapse. New data from around the U.S. confirms that drug overdoses are spiking during the pandemic, rising by roughly 18%, according to an NPR report.
If you are recovering from a substance use disorder and finding it difficult to maintain sobriety, here are some tips on how you can maintain recovery during the pandemic.
Stay Connected
It’s important to stay in contact with people who support you to avoid feeling all alone and isolated during recovery. Whether you talk on the phone, through an online platform like Zoom, or in-person standing 6 feet apart from one another, continue to reach out to others in recovery as well as sponsors, family, and friends who are supportive.
“Any time you reach out to someone, that little amount of time, even if it’s on the phone, can help you as well as the other person,” said Jennifer Hurst, a behavioral health clinician at Day One. “One of the keys to recovery is getting to a point where you are able to help others.”
Follow a Routine
Your day probably looked different before COVID-19 but that doesn’t mean you should abandon having a daily routine. A lack of a routine, especially for those in recovery, can lead to boredom and use of unhealthy coping skills. If you are now working from home, stick to a schedule by waking up at the same time every day and taking breaks to eat meals.
“A routine provides structure,” Hurst said. “Individuals in recovery have reported in the past that boredom and idle time provides too much opportunity for them to slip into their old ways of thinking, especially about using, and may potentially lead someone to acting on those thoughts.”
Develop Coping Strategies
Keep a list of coping strategies handy for when you find yourself feeling stressed, depressed, anxious, or wanting drugs or alcohol. Your list may look different than someone else in recovery, and that’s OK. Write down things you enjoy, such as reading a book, practicing yoga, listening to music, or fishing outdoors and then find time to engage in these activities.
Practice Self-Care
We get so busy in our lives that often times we forget about the most important thing — taking care of ourselves. Practicing self-care during the pandemic may require some creative thinking, but it can be done! If you were working out at a gym that is now closed, try going for a walk, mowing the lawn, or some other type of physical activity you enjoy. Are you missing movie nights at the theater? Have a Netflix Party with friends, go to a drive-in, or pick up a movie at a Redbox. Taking breaks every day to focus on you, even if just for a few minutes, will help you feel better about yourself and your recovery.
“When we are doing self-care and focused on the activity, it clears our mind of other things troubling us,” Hurst said. “It can calm us and make us happy.”
Find a new hobby
If there is something you have been wanting to do, now may be a good time to try a new hobby or teach yourself a new skill. Maybe you can finally get to one of those home improvements projects that have been on the back burner. Keeping your free time occupied with enjoyable activities can distract you from unwanted or triggering thoughts that might negatively affect recovery.
If you are struggling with a substance use or mental health issue, Day One is here every day, every step of the way to help you through your recovery.
“We are providing virtual individual and group therapy,” Hurst said. “We offer substance use groups that meet multiple times during the week. We also have a cooccurring group for mental health and substance use individuals as well as a women’s empowerment group.”
To make an appointment, call Day One at (248) 858-7766 to speak to our intake specialist or fill out a form at https://bit.ly/DayOneishere. You will be connected with a counselor and have your first online appointment within two business days.